Healthy lunches possible

Back-to-school season means more meals eaten on the move, but good nutrition doesn’t have to feel like homework at all.

Laurie Gelman and Catherine Marion, co-hosts of The Mom Show on the Slice network, suggest a balanced diet that touches on all the food groups is important and processed food should be avoided whenever possible.

“People eat so much processed food — it’s been the bane of 21st-century existence,” says Gelman. “You wouldn’t put crappy gas in your car, so don’t put crappy food into your body!”

Marion says to avoid cold cuts, which can be extremely high in salt and usually include large quantities of preservatives, and deliberately make enough home-cooked meat to have leftovers for later.

“Instead of cold cuts, take ham, roast beef or chicken and make extra to put on sandwiches,” Marion said.

You don’t have to eat like a monk all the time, however. A little indulgence, such as a piece of dark chocolate, can go a long way.

“Don't deprive yourself. You don’t want to hate lunch,” Gelman said.

Regardless what you eat, the most important thing is to make sure you're not eating too much of it either.

“Portion control is always a big one. Your body doesn’t realize it’s full until 20 minutes after eating. Eat slowly because you’ll end up eating less. My theory is: Unlimited fruits and vegetables, everything else in moderation,” Gelman said.

To help kids keep a healthy eating regimen during the school year, preparation is key because you don’t want bad food choices to be easier and more convenient than good ones.

“If something needs to be peeled, they won’t choose it. The best strategy is to have the fridge and cupboard stacked with healthy things like tons of fruits and veggies, but they have to be ready and prepared,” Marion said.

Nutritionist Ali J. Chernoff suggests getting your kids involved in choosing and preparing meals to maximize their enjoyment of good food.

“If the kids are old enough get them involved in food preparation, from grocery shopping to making their own lunch. This way you’re guaranteed they will eat because of their input,” Chernoff said.

Kids love dipping things, Chernoff says, and you can make scrumptious, healthy dips by mixing vanilla yogurt with some cinnamon or combining dehydrated soup mix with plain yoghurt. Make sure to include a variety of breads like pitas, whole wheat buns, seedy breads or high-fibre crackers to keep meals interesting, Chernoff said.